Distance Challenge
Run, Walk, Row, Bike, Ruck or swim as long as you can!
4/20/2020
100 Alternating DB Lunges (you choose weight and method)
80 Sit-ups
60 Alternating DB Snatches (Modify=Burpees if no DB or household items for weight)
40 DB Thrusters (Modify=Air Squats)
20 Wall Walks (Modify = inch worms)
Have Fun!
4/19/2020
Murph Prep
For time with weight vest:
400 M run then,
7 rounds
7 push-ups
21 air squats
400 M run
4/17/2020
Active Rest Day (Light Run, Walk, Mobility) or
Make Up Missed Workout Day
4/16/2020
@ home WOD without equipment
200 walking lunges for time
*EMOM, including 0:00, perform 6 up downs (or a number of up downs you can do in :20 or less)
@ home WOD with equipment
“32 Hokies” – 7 Rounds for time: 4 Squat clean and jerk 135/95,
16 deadlifts 135/95, 32 double unders
4/15/2020
@ home WOD without equipment
Death by jump squats
@ home WOD with equipment
“Isabel” For time: 30 snatches (115/95 lbs)
4/14/2020
@ home WOD without equipment
800 m Run
100 Flutter Kicks
100 Mountain Climbers
100 Flutter Kicks
800 m Run
@ home WOD with equipment
Strength
Build to heavy set of 10 Deadlifts
Conditioning
10-1 Deadlifts 155/105
10 Burpees after each set
4/13/2020
@ Home WOD without equipment
100 PVC (or broom, towel, band, etc) Overhead Squats
80 Russian Twists (left AND right=1 rep) weighted or unweighted
60 Hand Release Push-ups
@ Home WOD with equipment
Strength
Build to heavy Overhead Squat
Conditioning
10 min AMRAP
15 Overhead Squats 45/35
30 Double unders
4/12/2020
@ home WOD without equipment
“Brenton”
5 Rounds
100 ft Bear Crawl
100 ft Broad Jump
@ home WOD with equipment
20 min run with a vest or some form of weight (DB, Ruck, etc)
4/11/2020
@ home WOD without equipment
Social Distancing Challenge #3
@ home WOD with equipment
3 Rounds for time
100m Farmer Carry with heavy KB/DB
20 Deadlifts with same KB/DB
20 Burpees